A Variety of Exercises for Heart Health

The most effective formula to prevent and control heart disease, lose weight, lower cholesterol and reduce depression is through exercise. Yet many don't know that there are so many different aerobic and anerobic activities that can accomplish this, and can be be considered cardiovascular exercise too.

If exercise was a product or commodity that we shopped for in stores or online, we'd be overwhelmed by the variety of exercises that exist for virtually every kind of personality style out there. In fact, because of the overwhelming choice, it could take forever to choose the one that satisfies you the most.

Think about it: there are at least a hundred sporting activities that all qualify as exercise. Add to this the fact that there are numerous stretching and mind-body exercises like yoga and Pilates.

And, of course, toss in the popular gym workouts such as step, aerobic dancing, kick boxing, spinning, and the gym machines like treadmills, stair masters, elliptical trainers, and bikes - all these are exercise. All of them if done at moderate to intense speeds, constitute cardiovascular programs.

The good news is, not one of them is bad for the heart unless you're a complete novice and are doing them without supervision!

Exercise Benefits the Heart

To demonstrate the importance of this vital organ, which is also a muscle that needs to be exercised just like the abdominals and legs, many health authorities in the United States are increasingly focusing on exercises that improve cardiovascular well-being.

The National Heart Foundation, for instance, has expanded its research efforts into heart diseases, given that 13.2 million Americans are affected by some type of heart disease. The Foundation has made some $6.5 million in grants to support research into the causes of, and treatment for, heart disease and stroke. The findings are unanimous: exercise can prevent stroke and heart attack.

Whether you have a heart condition or simply want to be healthier you can either try the gym or create your own home gym.

Gyms are open all year round and a few gyms operate 24 hours a day, there are cardio machines, weight machines, free weights, aerobic rooms - perhaps even a sauna or a cafe.

The Cardio Machines Provide the Aerobic Portion of Exercise.

Machines like the stair master, elliptical machines, treadmills, bikes and rowing machines have keyboards that resemble an abbreviated dashboard of a car. The buttons will refer to the speed, intensity and difficulty level of the exercise you want to do, most of them really user-friendly. There are machines that also show your heart rate.

Other Exercise Machines Provide for the Resistance Part of your Exercise Program

Other terms you'll hear are cross-circuit training, free weights, the pyramid approach to weight resistance training (increase weights as you decrease number of repetitions), bench press, leg extensions, adduction and abduction (leg exercises), shoulder press (for shoulders), and biceps and triceps - which are basically the muscles in the upper arms.

If you prefer building your own home gym, you can find great deals on exercise equipment for your home gym here online at at Mega Fitness - the Exercise Equipment Superstore

When Exercising Calculate your Heart Rate

The best time to calculate your heart rate is while you are doing your cardiovascular exercise, such as while running, while playing tennis, or swimming, or biking (basically, any activity that requires intensity and sets your heart pumping!).

The American College of Sports Medicine (ACSM) suggests estimating your maximum heart rate by deducting your age from 220. The number you get is your maximum heart rate.

To determine your lower limit exercise rate, multiply your maximum heart ate by 0.6. And to determine your upper limit exercise rate, multiply your maximum heart rate by 0.9.

Your exercise heart rate range is between your lower and upper limits. The ACSM says that for most people, exercises that are performed at the lower end of the range for a longer time is better than exercise performed at the higher end for a shorter time.

A more practical way to measure your heart rate while you are exercising will be, using a heart rate monitor. You can get a heart rate monitor at your local sporting good store, or you can find a better deal online. You can even try finding one here on ebay Polar Heart Rate Monitors.

The Heart Is A Muscle: Exercise It!

Don't wait for a heart attack to occur before deciding to exercise. Exercise knows no age barriers. Young and old must get into a fitness program. Atherosclerosis is one of the leading causes of death, so if your lifestyle makes you a candidate for heart disease, adopt drastic changes. Aim for a healthier YOU!